High blood cholesterol is an epidemic among people who regularly consume a high-fat diet. While this common health condition can put people at risk of developing serious or fatal conditions--including heart attack and stroke--it is generally considered to be treatable through dietary adjustments and other simple lifestyle changes. The Mayo Clinic notes, "A diet rich in fiber and other cholesterol-lowering foods may help lower cholesterol as much as statin medication for some people."
Dietary cholesterol is the primary reason for elevated cholesterol levels in otherwise-healthy adults. All animal products contain some degree of dietary cholesterol, but organ meats, dairy products and egg yolks are the most concentrated sources. While plant-based oils do not contain cholesterol, some of them contain trans fats and saturated fats, which can elevate blood-cholesterol levels. Fortunately, many deliciously high-fat foods are rich in phytosterols--cholesterol-like compounds that may actually reduce cholesterol levels--without any dietary cholesterol, trans fats or saturated fats.
Nuts
According to the United States department of Agriculture (USDA), peanuts and tree-nuts are free of cholesterol. They have also been cited as a source of heart-healthy phytosterols and monounsaturated (healthy) fats. Almonds, hazelnuts and walnuts are excellent fat sources for people with high cholesterol or heart disease.
Avocados
These buttery tropical fruits are a delicious, cholesterol-free alternative to cheese; they can be used on sandwiches, toast and salads. Avocados provide dietary fiber, which can help to reduce total and LDL cholesterol.
Olives
The Mediterranean diet, which is rich in olive oil, has become extremely popular for people with high cholesterol and heart disease. Olives and olive oil are excellent sources of monounsaturated fat and they contain no cholesterol whatsoever.
Coconut
Coconut oil's role in cholesterol reduction is controversial, and there are few studies supporting or refuting folk claims that it can lower LDL cholesterol. Still, many dietitians recommend the consumption of coconut meat, coconut milk and coconut oil for people with high cholesterol.
Sunflower
The seeds and oil of the sunflower plant contain no cholesterol, and they are an excellent source of vitamin E, which is essential to heart health.
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